Gain Muscle Mass - Gain Weight Without Getting Fat

How wonderful it must be, to gain weight, but not get fat. That is only possible by gaining muscle mass instead of increasing weight because of fatty intakes.

You gain muscle mass primarily by doing workouts. However, progressive overload must be observed.

Because your body adapts to the strain resulting from your workout routines and weightlifting exercises, you must increment the number of repetitions you do or add more to the amount of weight that you lift every time you do your training. This promotes muscle mass growth. If you do only a fixed number of repetitions of lift the same weight for the rest of your workout life, your body will be used to the same strain and slow down your progress. Eventually, your body will make no progress at all. Hence, it is important that you observe progressive overload at it equals muscle mass growth.

If you plan to do some cardiovascular exercises, make sure that you do so in small amounts only. Thirty minutes a day, for three days a week is recommended. Too much cardiovascular training will help you lose weight but it lessens your muscle gain because cardiovascular activity releases hormones that are catabolic. These hormones break up the tissues of the muscles. For bodybuilders, weightlifting is what is best, not cardiovascular training.

It would be wise to know that your muscle fibers weaken and tear as a result of the strain it experiences when your work that certain muscle out. After about a week, these tears will heal and repair on their own, and results in a growth in the size of your muscles. However, there are times when they would not heal correctly. In order for the muscles to grow, they must be fed. Therefore, eat right. There are many bodybuilding diets recommended that are available out there. Choose the best diet for you or create your own. Just remember that the best diet for you would allow you to gain muscle mass and promote muscle growth but at the same time, not adding so much to the fat and cholesterol levels in your body.

Saying so, know that bodybuilders do need fat in their bodies. It is just that, the food choices should be more of protein and not of fat. However, for anyone wanting to build muscles, low-fat diets are a no-no. Fats stimulate the production of anabolic hormones such as growth hormones, testosterone and insulin. These hormones stimulate muscle mass growth. It is recommended though, for most bodybuilders, to follow a high-protein diet. The best sources of protein are meat such as chicken, beef, fish and pork. Nuts, beans sunflower seeds are also high in protein. Bodybuilders are also encouraged to drink protein shakes or smoothies with whey powder daily.

Getting plenty of sleep is also tremendously important when trying to gain muscle mass. Muscles repair themselves during rest periods. This causes muscles to increase in size and get thicker than when the individual is awake. Saying so, adequate sleep is a must.

Finally, do not forget as well, that water plays an important role in building muscle mass. Drinking plenty of water lets your body reach its potential strength level. Eight to ten glasses a day is recommended.